Real-life examples of pursed lip breathing techniques you can actually use

Everyday examples of pursed lip breathing techniques in real life

Let’s start with what most people actually want: real examples. Not theory, not jargon—just situations where pursed lip breathing fits naturally into your day.

One classic example of pursed lip breathing is the “couch reset.” You come home, drop onto the couch, and notice your chest feels tight from a long day. Instead of scrolling your phone, you sit back, place a hand on your belly, inhale gently through your nose for about two counts, then breathe out through pursed lips for four counts, like you’re slowly blowing out a candle. You repeat this for a few minutes until your shoulders drop and your thoughts stop racing.

Other examples include using pursed lip breathing while walking up stairs, during a tense work email, or right before bed. These examples of pursed lip breathing techniques are simple, but they work because they slow your exhale, help keep your airways open, and signal to your nervous system that it’s safe to settle down.

Best examples of pursed lip breathing during daily stress

To make this concrete, let’s walk through some of the best examples of pursed lip breathing techniques for everyday stress. Notice how each one is tied to a specific moment you probably recognize.

The “email pause” example

You open your inbox and see a message that instantly spikes your stress. Instead of firing off a reply, you lean back and try this example of pursed lip breathing:

You close your eyes for a moment, inhale quietly through your nose for a slow count of two, then exhale through pursed lips for a count of four. Your lips are gently tightened, as if you’re whistling silently or blowing through a straw. You repeat this cycle five to ten times before you type a single word.

This is one of the best examples of how pursed lip breathing can create a tiny buffer between impulse and response. You’re not “fixing” your whole life; you’re just giving your body a chance to shift out of panic mode.

The “traffic light” example

You’re stuck at a red light, running late, watching the clock. This is a perfect moment to practice another example of pursed lip breathing technique:

You keep your eyes on the road, inhale through your nose for about two seconds, and then exhale through pursed lips for four to six seconds, letting your jaw unclench as you breathe out. You repeat this for as many lights as you hit. By the time you arrive, you’re still late—but you’re not vibrating with tension.

These small real examples show that you don’t need a meditation cushion or a quiet room. You just need a few seconds and your own breath.

Examples of examples of pursed lip breathing techniques for exercise and movement

Pursed lip breathing isn’t only for sitting still. Some of the most powerful examples of pursed lip breathing techniques show up when you’re moving, especially if you deal with shortness of breath.

Walking up stairs or hills

Say you’re climbing a flight of stairs, and halfway up you feel winded. Instead of stopping in frustration, you try this example of pursed lip breathing:

As you walk, you inhale gently through your nose for a step or two. Then, as you keep moving, you exhale through pursed lips over the next two to four steps, letting the air leave slowly. You’re not forcing the air out; you’re just controlling the pace.

This style is often recommended for people with COPD or other breathing challenges, because it helps keep airways open longer during exhale. Organizations like the American Lung Association and Mayo Clinic describe pursed lip breathing as a simple way to reduce shortness of breath during activity.

Strength training or yoga

Another real example: during a squat, lunge, or yoga pose.

You inhale through your nose as you lower into the movement. As you stand back up or hold the effort, you exhale through pursed lips, long and steady. This pattern supports your core and keeps you from holding your breath and building pressure in your chest.

These examples include:

• Holding a plank while doing slow pursed lip exhales.
• Rising from a chair and exhaling through pursed lips with each stand.
• Moving through gentle yoga flows and pairing each challenging part with a controlled pursed lip exhale.

In 2024, many physical therapists and respiratory therapists still use these best examples in rehab and pulmonary rehab programs, because they’re simple to teach and easy to remember.

Mindfulness-focused examples of pursed lip breathing techniques

If you’re using breathwork for mindfulness, you might want examples of pursed lip breathing techniques that feel calming rather than clinical.

The “evening unwind” example

You’re in bed, lights off, but your brain is still scrolling through the day. Here’s a soothing example of pursed lip breathing for nighttime:

You lie on your back or side, rest one hand on your belly, and inhale through your nose for a gentle count of three. As you exhale through pursed lips for a count of six, you imagine you’re slowly fogging up a window—quiet, steady, no rush. You repeat this for five to ten minutes.

This longer exhale can activate the parasympathetic (rest-and-digest) side of your nervous system. Research summarized by the National Institutes of Health points to slow, controlled breathing as a way to reduce anxiety and support relaxation.

The “mindful minute” example at work

You’ve got back-to-back meetings and no time for a full meditation. You can still use a one-minute example of pursed lip breathing technique:

You set a timer for 60 seconds, sit upright, and close your eyes if that feels safe. You inhale through your nose for two counts, exhale through pursed lips for four counts, and repeat until the timer goes off. That’s it. No mantra, no app, just your breath.

These mindfulness-oriented examples include:

• Pausing between tasks and doing ten slow pursed lip breaths.
• Using pursed lip breathing as a “transition ritual” between work and home.
• Combining a body scan with each exhale, softening your jaw, shoulders, or belly.

Clinical and health-related examples of pursed lip breathing

Many people first hear about pursed lip breathing in a medical context—often through a doctor, nurse, or respiratory therapist. If that’s you, it helps to see real examples of how it’s used in health settings.

Pulmonary rehab example

Imagine you’re in a pulmonary rehabilitation program for COPD. The therapist teaches you a standard example of pursed lip breathing:

You sit upright, relax your neck and shoulders, and inhale through your nose for about two seconds. Then you purse your lips—like you’re going to whistle—and breathe out slowly for four or more seconds. You practice this at rest first, then during gentle walking or cycling.

According to resources from the National Heart, Lung, and Blood Institute (NHLBI) and the American Lung Association, this kind of breathing can help:

• Reduce shortness of breath
• Improve tolerance for activity
• Give you a sense of control when breathing feels hard

Post-illness recovery example

Another modern example, especially after COVID-19 or other respiratory infections, is using pursed lip breathing to ease the feeling of “air hunger” during recovery.

You might sit by a window, inhale through your nose for a comfortable count of two, and exhale through pursed lips for four or five counts. You repeat this for a few minutes several times a day, as advised by your care team. Many rehab programs in 2024–2025 still include this as a gentle, low-risk tool.

These clinical examples of pursed lip breathing techniques show that the same simple pattern can support both daily stress and medical recovery.

Step-by-step example of how to practice pursed lip breathing

Let’s walk through one clear, repeatable example of pursed lip breathing technique you can use anywhere. Think of this as your “default setting.”

You sit or stand comfortably, letting your shoulders drop away from your ears. You close your mouth and inhale quietly through your nose for about two seconds. You feel your lower ribs and belly expand slightly, but you don’t force a huge breath.

Next, you purse your lips as if you’re gently blowing through a straw. Through those pursed lips, you exhale slowly and steadily for about four seconds, or roughly twice as long as the inhale. The exhale is soft, not forced. You notice the air leaving in a thin, controlled stream.

You repeat this for one to five minutes. If counting feels stressful, you can instead think “in… outtttt” and let the exhale naturally stretch longer than the inhale.

This single pattern sits underneath all the different examples of examples of pursed lip breathing techniques you’ve seen so far. The context changes—walking, resting, working, recovering—but the rhythm stays almost the same.

Modern trends: how people use pursed lip breathing in 2024–2025

In the last few years, breathing techniques have moved from hospital settings and yoga studios into everyday life. If you scroll through social media in 2024–2025, you’ll see:

• Fitness coaches teaching examples of pursed lip breathing techniques for better endurance and pacing during workouts.
• Therapists and coaches suggesting pursed lip breathing as a grounding tool during anxiety or panic.
• Mindfulness apps and online courses including pursed lip exhale variations in their guided sessions.

What’s interesting is that the core method hasn’t changed much since it started showing up in pulmonary rehab decades ago. The big shift is in where people are using it: at standing desks, on walks, between Zoom calls, and during recovery after illness.

If you’re building a personal mindfulness or self-care routine, these modern, real examples make it easier to plug pursed lip breathing into your actual life instead of keeping it as a “nice idea” you never try.

FAQ: common questions about examples of pursed lip breathing techniques

What are some simple examples of pursed lip breathing I can start with today?

Some easy starting examples include:

• Sitting on your couch and doing 10–20 cycles of inhale through your nose for two counts, exhale through pursed lips for four counts.
• Using pursed lip breathing at the top of a staircase when you feel winded.
• Taking a “breath break” at work, doing one minute of slow pursed lip exhales between meetings.

All of these are real-world examples of pursed lip breathing techniques that fit into a normal day.

Is there an example of when I should not use pursed lip breathing?

If you feel dizzy, lightheaded, or uncomfortable while practicing, you should stop and return to normal breathing. If you have a lung or heart condition, it’s wise to ask your healthcare provider or respiratory therapist for personalized guidance. They can give you specific examples of how and when to use it safely in your situation.

Do the best examples of pursed lip breathing require special equipment?

No. One of the best things about pursed lip breathing is that it doesn’t require gadgets, apps, or devices. The best examples you’ve seen here use only your breath, your awareness, and a bit of practice.

Can I combine pursed lip breathing with other mindfulness exercises?

Yes. Many people pair pursed lip breathing with body scans, gratitude reflections, or short meditations. For example, during each long exhale, you might silently say a calming phrase like “let go,” or relax a different part of your body. These blended practices are becoming more common in modern mindfulness and stress-management programs.

If you remember nothing else, remember this: all the impressive-sounding “methods” are really just different examples of pursed lip breathing techniques built on the same simple pattern—shorter, gentle inhale; longer, controlled exhale through softly pursed lips. Start with one example that fits your day, practice it consistently, and let it grow from there.